What if I dont feel sore the day after a workout?

[fedec51]

I've been doing a program for quite some time now (around two months) and it seems like that soreness on the legs that I used to have the two days post workout is gone. Does that mean Im not progressing anymore or just that my body got used to it? What I do on my workout is: Squats, deadlift, hang clean, leg curl, knee drives and calf raises...

And BTW Im adding a little more to the load almost every time I do it.

[VerticalDreams]

Your legs are getting used to being worked,
The same sort of thing happened to me, for the first few weeks of working out, each muscle group would feel like death even if I stretched, They are just becoming accustomed to getting worked out.

If you are worried and it feels too easy, bump the weights up a bit more than normal, give yourself more of a challenge.

[fedec51]

Your legs are getting used to being worked,
The same sort of thing happened to me, for the first few weeks of working out, each muscle group would feel like death even if I stretched, They are just becoming accustomed to getting worked out.

If you are worried and it feels too easy, bump the weights up a bit more than normal, give yourself more of a challenge.

Not at all, it doesnt feel easy, Im squatting 275 lbs (3 series of 6 reps), and I guarantee you, IT TAKES THE **** OUT OF MY LEGS AND BUTT when Im doing the last 1-2 reps, Im trying to do them explosively too...

[ctninja9]

try changing up your workout.

[ctninja9]

unless you are still getting the results you want

[zkrugs67OG]

If you feel like it is working you still and getting you stronger your fine, if not do some muscle confusion and other workouts.

[always1st]

Your body has adapt to the specific workout you are performing. The reason it is not easy is definitely because of how you up'd your weight, but your body still is performing the same action so there for muscle recruitment is minimal and you are not sore. You will have to go into a periodization program where you take time off from the squats, deadlifts, etc. and do other workouts that still work the same muscle groups just as hard, such as angle leg press, one leg squats, lunges, step ups with barbell, etc. You are then working the same muscle groups just as hard but the muscle have to recruit because the workout takes more and it's different...

Hope that Helps

[fedec51]

Your body has adapt to the specific workout you are performing. The reason it is not easy is definitely because of how you up'd your weight, but your body still is performing the same action so there for muscle recruitment is minimal and you are not sore. You will have to go into a periodization program where you take time off from the squats, deadlifts, etc. and do other workouts that still work the same muscle groups just as hard, such as angle leg press, one leg squats, lunges, step ups with barbell, etc. You are then working the same muscle groups just as hard but the muscle have to recruit because the workout takes more and it's different...

Hope that Helps

Thanks, but is it fair to say that Im progressing by the sole fact that Im adding up load almost everytime I workout?

[VerticalDreams]

Thanks, but is it fair to say that Im progressing by the sole fact that Im adding up load almost everytime I workout?

You might be progressing, but you would progress more if you were to throw in some different exercises,
Working the same muscles in a different way , and also possibly adding a strain on more supporting muscles to increase THEIR strength too..

[jamanga]

if you're able to do more and getting stronger then it should be fine

[always1st]

Thanks, but is it fair to say that Im progressing by the sole fact that Im adding up load almost everytime I workout?

Yes you are definitely progressing, you are becoming stronger as oppose to bigger because of the up loading. Soreness is because the muscle is making microscopic tears to recruit new muscle to handle the stress you just placed on the muscle with a particular weight or exercise, however, if you have already recruited the alloted fibers for the weight you are up loading then you will continue to make the connective tissues strong and therefore continue to progress everytime without the soreness.

[fedec51]

You might be progressing, but you would progress more if you were to throw in some different exercises,
Working the same muscles in a different way , and also possibly adding a strain on more supporting muscles to increase THEIR strength too..

Can exercises like lunges, knee drives (hip flexor) and squat jumps with barbell do that?

[fedec51]

Yes you are definitely progressing, you are becoming stronger as oppose to bigger because of the up loading. Soreness is because the muscle is making microscopic tears to recruit new muscle to handle the stress you just placed on the muscle with a particular weight or exercise, however, if you have already recruited the alloted fibers for the weight you are up loading then you will continue to make the connective tissues strong and therefore continue to progress everytime without the soreness.

Correct me if im wrong. Are you saying that there are no micro tears like before so im making the current fibers stronger intead of growing new fibers thus adding size? In other words, Im making myself stronger instead of bigger(which obviously makes me stronger too)?

[realeyz]

Some things to try to change up your routine:

1) Change the speed of the movements without bringing too much momentum to it. Cables are fantastic for speed movements as they use leverage to minimize momentum for faster reps. I personally LOVE doing explosive one-arm rows with the pullys. Good stuff.
2) Vary the rep ranges for a week or two (go 10-20 reps to failure one week and then go 5-8 reps the next)
3) Vary the intensity of your training. This means less time between sets, forced reps, super sets, heavy negatives, circuits etc etc.
4) Work on focusing your mind in your sets. This one is huge and can really make a big difference. Concentration and breathing will really help bring more intensity to your routines. Just going through the motions isn't enough. FOCUS. Visualize yourself making those heavy lifts. Take a few seconds before each set to do this.
5) Experiment with other exercises to vary the stimulus to your muscles. Keep em confused.

Hope that helps